Mixed
Supplementation with commercially available leucine metabolites (α-HICA, HMB-FA, or HMB-Ca) does not enhance resistance training-induced gains in muscle thickness, strength, or power in young, moderately trained men consuming a high-protein diet.
If you are a young, moderately trained man eating enough protein and training consistently, taking HMB or α-HICA will not give you better muscles or strength than if you just took a placebo. Focus on your training and diet instead of spending money on these supplements.
No leucine metabolite resulted in any ergogenic effects on any outcome variable. Supplementation with leucine metabolites – α-HICA, HMB-FA, or HMB-Ca – is not a supplementation strategy that improves muscle growth and strength development in young adult men.
Why this rating
Double-blind, randomized, placebo-controlled trial with adequate sample size and rigorous methodology, though limited to young men.
Source
Leucine Metabolites Do Not Enhance Training-induced Performance or Muscle Thickness
Filipe J. Teixeira et al. · Medicine & Science in Sports & Exercise · 2018
DOI 10.1249/mss.0000000000001754
Related findings · Mixed
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